5 Cross Training Workouts For General Conditioning

The following 5 cross training daily workout routines that contain a variety of exercises aimed at improving your overall conditioning.

Workout Summary

Main Goal:

Sports Performance

Workout Type:

Full Body

Training Level:

Beginner

Days Per Week:

1

Equipment Required:

Barbell, Bodyweight, Kettle Bells, Other

Target Gender:

Male & Female

Author:

Thomas Schultz

Recommended supplements for this workout:

1. Protein Powder (blend)
2. Beta-Alanine
3. BCAA Powder

Workout Description

The following workouts are for general conditioning. They each contain at least four exercises, and are performed in rounds - or circuits.

Rest only as long as needed between each circuit. Each workout has a target number of rounds you should aim for. Try to build up your conitioning slowly over time until you can perform the stated number of rounds using minimal rest.

CrossFit WOD #1 - The Olympian
General Conditioning - 8 Rounds
Exercise	Sets	Reps
Hang Clean to Push Press	1	8
Push Ups	1	10
Pull Ups	1	10
Burpees	1	10
Sprint	1	50m

CrossFit WOD #2 - Brutalistic
General Conditioning - 5 Rounds
Exercise	Sets	Reps
Tire Flips	1	6
Bodyweight Squats	1	30
Clapping Push Ups	1	20
Prowler Push	1	100 Feet
Leg Raises	1	20
Jump Squats	1	15

CrossFit WOD #3 - The Miler
General Conditioning - 4 Rounds
Exercise	Sets	Reps
Sprint	1	400m
Deadlifts	1	10
Box Jumps - 24" to 30"	1	6
Pushups, Feet Elevated	1	30
Kettlebell Swings	1	40

CrossFit WOD #4 - Sky High
General Conditioning - 8 Rounds
Exercise	Sets	Reps
Overhead Squats	1	10
Burpees	1	10
Push Ups	1	10
Hang Clean	1	10
Row Machine	1	200m

CrossFit WOD #5 - The Beat Down
General Conditioning - 5 Rounds
Exercise	Sets	Reps
Push Jerk	1	8
Bodyweight Deadlifts	1	10
Fast Run	1	200m
Thrusters	1	10
Sit Ups	1	30
Hand Stand Push Ups	1	5